NEED SOME HELP

Collapse
X
Collapse
  • Filter
  • Time
  • Show
Clear All
new posts

    NEED SOME HELP

    I am very slim I want to put on some muscle mass can you help me in telling me what kind of program will be best for me

    #2
    Muscle building has two components: Protein and training.

    For protein I recommend you figure out your goal weight. Just look at your BMI and make your goal weight maybe two points higher than you are, or maybe BMI 22, that's always a nice and filled out look.
    Now you take your goal weight and per kg of your goal weight you eat 1.2 - 1.6 g of protein per day. This enables muscle building.

    For training most programs that aren't cardio will do. What's important is that they work your muscles. Ironborn is specifically designed for hypertrophy, so this will yield the fastest results, but just do whatever program or plan you will actually follow. For a nice wide back it's best to find a bar to do pull ups on.

    You will need to adjust your caloric intake towards a slow weight gain, so that your weight actually increases. Don't make it too fast, though. Muscle building is, for men, at maxmimum 1 kg per month, so if you gain weight faster than that anything exceeding 1 kg is 100% fat.

    Comment


      #3
      Adding to what Noen said, you must also consider proper rest. This splits in two parts: sleep and muscle rest.

      Sleeping less than enough (which usually is something between 7 and 9 hours) each night will hinder your progress to build some muscle.

      Rest means that the muscles worked when exercising need some time before they can be trained again. Intermediate trainers can make it work with 48 hours of rest, but I recommend 72 hours for beginners....

      Comment

      Working...
      X